general warm up (10 minutes)

mace swings x 15/15 reps

mace front catches x 15/15 reps

cross body swings x 10/10 reps
specific warm up (5 minutes)

mace launches set up and light practice
strength (20 minutes)

heavy mace launches x 5/5 reps x 3 sets
conditioning/accessory work (2 rounds)

pendulum pull overs x 10 reps

arc 360’s x 20 reps